CrossFit 864 – No Frills Just Results

Whoever gives to the poor will not want, but he who hides his eyes will get many a curse.
-Proverbs 28:27

You do have a Dream. It’s part of what it means to be human, created in the image of God.
-Bruce Wilkinson

Every day, almost 16,000 children die from hunger-related causes. That’s one child every five seconds.
-Compassion International

Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Stop Making Excuses. Show Up. Stop Whining. Train Hard.
Get Stronger. Support Others. Have Fun!
3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)

Floor Press – Monday’s
Deadlift – Thursday’s
Skill Work/Goat Work = Getting better at stuff you suck at.

ALL WODs / Buy In – start together as a group.

Constantly Varied – Be Prepared – Don’t get in a Rut!
Show up in time to warm up before the Buy In.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – This is NOT a warm-up / Starts as a group

c.) Strength – Deadlift (work up to a heavy set of 3)

d.) Conditioning – 3 RFT:

10 Front Squats (155/105)

10 Chest to Bar Pull-ups

10 Bar facing Burpees

Rx=
Bar starts on floor
Same bar – squats / burpees
Palms forward on Pull-ups

A Squat above parallel is NOT a Squat!

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Looking for a couple of volunteers that can help out at the Pump and Run this Saturday morning. Check in with us if you are available. Thanks! J & J
Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday (May 19) at 7:00p.m.

2015 National Day of Prayer – Thursday May 7

CF864 2015 Pump and Run – May 9, 2015

Rhythm on the Rails 5k Run – May 16 (sign up at gym)

Being challenged in life is inevitable.
Being defeated is optional.

Have a great day!

NEVER GIVE UP!
Jay and Janice